Thursday’s WOD 10/12/17

Thursday’s WOD 10/12/17

30 Minute Class Workout
Metcon (AMRAP – Reps)
A. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55

Power Snatch (75/55)
Wall Ball (20/14)

Rest 4 minutes before part B.

Metcon (AMRAP – Rounds and Reps)
B. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55
Burpee Broad Jump
KB Swing (70/53)

Active Recovery for 4 minutes before part C.

Metcon (AMRAP – Rounds and Reps)
C. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55

Front Squat (135/95)
Sit Ups

Fitness
Single Arm KB Row
Alternate A1/A2 for 3 rounds:

A1. 10 Single Arm KB Row/side

AHAFA

Rest 2 minutes before A2.

Single Arm DB Bench Press
A2. 10 Single Arm DB Bench Press/side

AHAFA.

Rest 2 min before A1.

Metcon (AMRAP – Reps)
A. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55

Power Snatch (75/55)
Wall Ball (20/14)

Rest 4 minutes before part B.

Metcon (AMRAP – Rounds and Reps)
B. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55
Burpee Broad Jump
KB Swing (70/53)

Active Recovery for 4 minutes before part C.

Metcon (AMRAP – Rounds and Reps)
C. 6 minute AMRAP. Get as far up the ladder as possible:

3-5-8-13-21-34-55

Front Squat (135/95)
Sit Ups

2017-10-12